Find out how to change your routine in a healthy way to deal with your period
According to the Ministry of Health, 80% of women suffer from PMS and menstrual symptoms, which include pain, stress and sadness. This, in turn, can cause many women to stop doing simple daily activities, such as going out, going to the gym and working.
Also, women’s appetites often change during this phase of the menstrual cycle, with many women giving up sweet cravings and eat more than usual. Below, find out how you can maintain your exercise routine and diet during this inevitable time.
keep health
The nutritionist Carol de Souza comments that, in the first place, it is important to respect the natural cycle of the woman’s body. “We’ve already said several times that exceptions won’t compromise results, which is why it’s necessary to have a healthy food base. If you eat well most of the time, the occasional chocolate won’t hurt you,” he said explains. .
The same goes for training: according to José Corbini, physical educator, “of course there are women who are less willing more days than others, but, if you already know that, in those 3 or 4 days, you won’t be able to train, that it won’t affect the others training days”.
Do lighter workouts
You can rest for a few days if you feel much discomfort during the Menses or TPM. However, another alternative is to adapt training during this period. “If you train for 1 hour, try training for half an hour; if you usually do sets of squats with 30 pounds, do it with 15,” comments the staff. “It is always good to remember that little is more than nothing and that, even on days outside these periods, the body may require a lighter workout. Notice the signs,” she completes.
adjust the routine
Both food and exercise routine can be adjusted throughout the menstrual period if needed. According to the nutritionist, you can take advantage of the day when you feel like eating prepare the meal free of the week. “If your appetite changes a lot during your period, you can talk to your nutritionist about some special strategies, such as sweeter options for snacking,” she explains.
In training, the routine can also change. In addition to lighter workouts, you can use days when you are less available due to period symptoms to adjust your rest days. “This can also be discussed with the professional who organizes your workouts,” says José.
fitness recipes
For those craving for a treat during PMS, which is extremely common, one option is to gamble on the recipes fitness sweets containing dark chocolate, peanut butter, oats, among others. “It is possible to make pancakes, cakes, mousses with this type of ingredient, killing the desire to eat something sweet without breaking the diet,” comments the professional.
Don’t blame yourself
Have you eaten more than you should? Did you miss a lot of training? Has your routine changed too much? Don’t blame yourself, after all the discomfort, pain and even the stress that the menstrual cycle causes are understandable. “The important thing is what to do next, if you have left the diet, come back, if you have stopped training, resume. Our body has memory and, in a few days, it returns to normal,” underlines José.
By Beatriz Bradley Moreira
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
